{"id":166752,"date":"2019-11-11T00:00:00","date_gmt":"2019-11-10T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/15-nutricnich-mytu-o-stravovani-ktere-vas-prekvapi\/"},"modified":"2023-03-29T12:06:08","modified_gmt":"2023-03-29T10:06:08","slug":"15-nutricnich-mytu-o-stravovani-ktere-vas-prekvapi","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/15-nutricnich-mytu-o-stravovani-ktere-vas-prekvapi\/","title":{"rendered":"15 nutri\u010dn\u00edch m\u00fdt\u016f o stravov\u00e1n\u00ed, kter\u00e9 v\u00e1s p\u0159ekvap\u00ed"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/15-nutricnich-mytu-o-stravovani-ktere-vas-prekvapi\/#1_Sul_zpusobuje_vysoky_krevni_tlak\" title=\"1.&nbsp;S\u016fl zp\u016fsobuje vysok\u00fd krevn\u00ed tlak&nbsp;\">1.&nbsp;S\u016fl zp\u016fsobuje vysok\u00fd krevn\u00ed tlak&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/15-nutricnich-mytu-o-stravovani-ktere-vas-prekvapi\/#2_Nasycene_tuky_a_trans_tuky_jsou_jedno_a_to_same\" title=\"2.&nbsp;Nasycen\u00e9 tuky a trans tuky jsou jedno a to sam\u00e9\">2.&nbsp;Nasycen\u00e9 tuky a trans tuky jsou jedno a to sam\u00e9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/15-nutricnich-mytu-o-stravovani-ktere-vas-prekvapi\/#3_Musite_vypit_2_litry_vody_denne\" title=\"3. Mus\u00edte vyp\u00edt&nbsp;2 litry&nbsp;vody denn\u011b\">3. Mus\u00edte vyp\u00edt&nbsp;2 litry&nbsp;vody denn\u011b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/15-nutricnich-mytu-o-stravovani-ktere-vas-prekvapi\/#4_Bilkoviny_poskozuji_kosti_a_ledviny\" title=\"4.&nbsp;B\u00edlkoviny po\u0161kozuj\u00ed kosti a ledviny\">4.&nbsp;B\u00edlkoviny po\u0161kozuj\u00ed kosti a ledviny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/15-nutricnich-mytu-o-stravovani-ktere-vas-prekvapi\/#5_Vecer_nesmite_jist_sacharidy\" title=\"5. Ve\u010der nesm\u00edte j\u00edst sacharidy\">5. Ve\u010der nesm\u00edte j\u00edst sacharidy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/15-nutricnich-mytu-o-stravovani-ktere-vas-prekvapi\/#6_Cervene_maso_zpusobuje_rakovinu\" title=\"6.&nbsp;\u010cerven\u00e9 maso zp\u016fsobuje rakovinu&nbsp;\">6.&nbsp;\u010cerven\u00e9 maso zp\u016fsobuje rakovinu&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/15-nutricnich-mytu-o-stravovani-ktere-vas-prekvapi\/#7_Kava_je_nezdrava\" title=\"7. K\u00e1va je nezdrav\u00e1\">7. K\u00e1va je nezdrav\u00e1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/15-nutricnich-mytu-o-stravovani-ktere-vas-prekvapi\/#8_Cerstva_zelenina_a_ovoce_jsou_zdravejsi_nez_mrazene\" title=\"8. \u010cerstv\u00e1 zelenina a ovoce jsou zdrav\u011bj\u0161\u00ed ne\u017e mra\u017een\u00e9\">8. \u010cerstv\u00e1 zelenina a ovoce jsou zdrav\u011bj\u0161\u00ed ne\u017e mra\u017een\u00e9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/15-nutricnich-mytu-o-stravovani-ktere-vas-prekvapi\/#9_Protein_musite_prijmout_ihned_po_treninku\" title=\"9. Protein mus\u00edte p\u0159ijmout ihned po tr\u00e9ninku\">9. Protein mus\u00edte p\u0159ijmout ihned po tr\u00e9ninku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/15-nutricnich-mytu-o-stravovani-ktere-vas-prekvapi\/#10_Vajecne_zloutky_zvysuji_riziko_srdecnich_onemocneni\" title=\"10. Vaje\u010dn\u00e9 \u017eloutky zvy\u0161uj\u00ed riziko srde\u010dn\u00edch onemocn\u011bn\u00ed\">10. Vaje\u010dn\u00e9 \u017eloutky zvy\u0161uj\u00ed riziko srde\u010dn\u00edch onemocn\u011bn\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/15-nutricnich-mytu-o-stravovani-ktere-vas-prekvapi\/#11_Vase_telo_potrebuje_pravidelny_detox\" title=\"11. Va\u0161e t\u011blo pot\u0159ebuje pravideln\u00fd detox&nbsp;&nbsp;&nbsp;\">11. Va\u0161e t\u011blo pot\u0159ebuje pravideln\u00fd detox&nbsp;&nbsp;&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/15-nutricnich-mytu-o-stravovani-ktere-vas-prekvapi\/#12_Chleb_je_nezdravy\" title=\"12.&nbsp;Chl\u00e9b je nezdrav\u00fd\">12.&nbsp;Chl\u00e9b je nezdrav\u00fd<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/15-nutricnich-mytu-o-stravovani-ktere-vas-prekvapi\/#13_Organicke_potraviny_jsou_lepsi\" title=\"13.&nbsp;Organick\u00e9 potraviny jsou lep\u0161\u00ed&nbsp;\">13.&nbsp;Organick\u00e9 potraviny jsou lep\u0161\u00ed&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.cz\/blog\/15-nutricnich-mytu-o-stravovani-ktere-vas-prekvapi\/#14_Vegetarianska_strava_je_zdravejsi\" title=\"14.&nbsp;Vegetari\u00e1nsk\u00e1 strava je zdrav\u011bj\u0161\u00ed&nbsp;\">14.&nbsp;Vegetari\u00e1nsk\u00e1 strava je zdrav\u011bj\u0161\u00ed&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.cz\/blog\/15-nutricnich-mytu-o-stravovani-ktere-vas-prekvapi\/#15_Meli_byste_jist_5_malych_porci_denne\" title=\"15.&nbsp;M\u011bli byste j\u00edst 5 mal\u00fdch porc\u00ed denn\u011b&nbsp;\">15.&nbsp;M\u011bli byste j\u00edst 5 mal\u00fdch porc\u00ed denn\u011b&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u010cetli jste o&nbsp;<strong>\u0161kodlivosti va\u0161\u00ed obl\u00edben\u00e9 potraviny&nbsp;<\/strong>a za t\u00fdden jste se z jin\u00e9ho zdroje dozv\u011bd\u011bli p\u0159esn\u00fd opak?&nbsp;Stravov\u00e1n\u00ed je&nbsp;<strong>t\u00e9ma pln\u00e9 polopravd,&nbsp;<\/strong>kter\u00e9 si navz\u00e1jem odporuj\u00ed.&nbsp;N\u00e1\u0161 \u010dl\u00e1nek v\u0161ak vych\u00e1z\u00ed z v\u011bdeck\u00fdch studi\u00ed a najdete v n\u011bm&nbsp;<strong>15 ov\u011b\u0159en\u00fdch nutri\u010dn\u00edch m\u00fdt\u016f,&nbsp;<\/strong>kter\u00e9 vyvr\u00e1til v\u011brohodn\u00fd v\u00fdzkum.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h1 class=\"is-style-default wp-block-heading\"><strong>15 nejzn\u00e1m\u011bj\u0161\u00edch nutri\u010dn\u00edch m\u00fdt\u016f<\/strong><\/h1>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Sul_zpusobuje_vysoky_krevni_tlak\"><\/span><strong>1.&nbsp;S\u016fl zp\u016fsobuje vysok\u00fd krevn\u00ed tlak&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zrnka soli jsou spojov\u00e1na s&nbsp;<strong>vysok\u00fdm krevn\u00edm tlakem, po\u0161kozen\u00edm ledvin&nbsp;<\/strong>a&nbsp;<strong>rizikem sn\u00ed\u017een\u00ed kognitivn\u00edch schopnost\u00ed.&nbsp;<\/strong>Kuchy\u0148sk\u00e1 s\u016fl obsahuje&nbsp;<strong>40% miner\u00e1lu sod\u00edk,&nbsp;<\/strong>kter\u00fd je pot\u0159ebn\u00fd pro na\u0161e fungov\u00e1n\u00ed.&nbsp;N\u011bkter\u00e9 potraviny v\u0161ak&nbsp;<strong>na etiket\u011b uv\u00e1d\u011bj\u00ed pod\u00edl soli,&nbsp;<\/strong>jin\u00e9&nbsp;<strong>pouze obsah sod\u00edku,&nbsp;<\/strong>a proto doch\u00e1z\u00ed k \u010dast\u00fdm nesrovnalostem.&nbsp;Pokud si chcete p\u0159edstavit obsah soli v potravin\u00e1ch,&nbsp;<strong>vyn\u00e1sobte mno\u017estv\u00ed sod\u00edku \u010d\u00edslem&nbsp;2,5&nbsp;<\/strong>a&nbsp;dozv\u00edte se&nbsp;<strong>re\u00e1ln\u00fd pod\u00edl soli v produktu.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159\u00edli\u0161 mal\u00e9, ale i velk\u00e9 mno\u017estv\u00ed sod\u00edku&nbsp;<strong>zp\u016fsobuje v lidsk\u00e9m organismu probl\u00e9my.&nbsp;N\u00edzk\u00e1 hladina sod\u00edku&nbsp;<\/strong>ovliv\u0148uje&nbsp;<strong>mozkovou aktivitu,&nbsp;<\/strong>a proto se \u010dlov\u011bk c\u00edt\u00ed&nbsp;<strong>pomal\u00fd a letargick\u00fd.&nbsp;<\/strong>Naopak&nbsp;<strong>vysok\u00fd p\u0159\u00edjem sod\u00edku&nbsp;<\/strong>je spojen se vznikem&nbsp;<strong>osteopor\u00f3zy, onemocn\u011bn\u00edmi ledvin, hypertenz\u00ed,&nbsp;<\/strong>\u010di&nbsp;<strong>srde\u010dn\u00edmi onemocn\u011bn\u00edmi.&nbsp;<\/strong>Podle Sv\u011btov\u00e9 zdravotnick\u00e9 organizace by&nbsp;<strong>denn\u00ed p\u0159\u00edjem sod\u00edku nem\u011bl p\u0159es\u00e1hnout 1500 mg,&nbsp;<\/strong>co\u017e p\u0159edstavuje p\u016fl \u010dajov\u00e9 l\u017ei\u010dky kuchy\u0148sk\u00e9 soli.&nbsp;Pokud se dr\u017e\u00edte tohoto doporu\u010den\u00e9ho mno\u017estv\u00ed,&nbsp;<strong>nemus\u00edte se ob\u00e1vat negativn\u00edch \u00fa\u010dink\u016f sod\u00edku.&nbsp;<\/strong><span style=\"color: #ff6600;\">[1] [2] [18]<\/span>&nbsp; &nbsp; &nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-848612696.jpg\" alt=\"15 nejzn\u00e1m\u011bj\u0161\u00edch nutri\u010dn\u00edch m\u00fdt\u016f\" width=\"843\" height=\"562\" title=\"15 nejzn\u00e1m\u011bj\u0161\u00edch nutri\u010dn\u00edch m\u00fdt\u016f\"\/><\/figure><\/div>\n\n\n\n<p><strong>Pro\u010d se kuchy\u0148sk\u00e1 s\u016fl jodizuje?<\/strong><\/p>\n\n\n\n<p><strong>J\u00f3d <\/strong>se p\u0159irozen\u011b <strong>vyskytuje pouze v t\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zelenin\u011b<\/a>, <\/strong>kter\u00e1 ho absorbuje <strong>p\u0159es p\u016fdu. <\/strong>Konzumace zeleniny <strong>z p\u016fdy bez j\u00f3du v\u0161ak vedla k jeho deficitu, <\/strong>proto se v roce 1920 za\u010dala <strong>s\u016fl celosv\u011btov\u011b jodizovat. <\/strong>Proto\u017ee <strong>s\u016fl pou\u017e\u00edv\u00e1 ka\u017ed\u00fd, <\/strong>stala se vhodn\u00fdm prost\u0159edkem jak zajistit <strong>p\u0159\u00edsun j\u00f3du pro celou populaci.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>J\u00f3d je p\u0159itom velmi d\u016fle\u017eit\u00fd pro&nbsp;<strong>fungov\u00e1n\u00ed \u0161t\u00edtn\u00e9 \u017el\u00e1zy&nbsp;<\/strong>a jej\u00edch hormon\u016f &#8211;&nbsp;<strong>tyroxinu a trijodthyroninu.&nbsp;<\/strong>Absence j\u00f3du zp\u016fsobuje&nbsp;<strong>onemocn\u011bn\u00ed zvan\u00e9 struma,&nbsp;<\/strong>kter\u00e9 je spojeno s&nbsp;<strong>otokem \u0161t\u00edtn\u00e9 \u017el\u00e1zy.&nbsp;Jeho nedostatek&nbsp;<\/strong>je obzvl\u00e1\u0161t\u011b&nbsp;<strong>nebezpe\u010dn\u00fd v t\u011bhotenstv\u00ed,&nbsp;<\/strong>proto\u017ee j\u00f3d je zodpov\u011bdn\u00fd za plnohodnotn\u00fd v\u00fdvin mozku&nbsp;plodu. <span style=\"color: #ff6600;\">[3] [19] [20]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Nasycene_tuky_a_trans_tuky_jsou_jedno_a_to_same\"><\/span><strong>2.&nbsp;Nasycen\u00e9 tuky a trans tuky jsou jedno a to sam\u00e9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nasycen\u00e9 a trans tuky jsou v m\u00e9di\u00edch ozna\u010dov\u00e1ny za&nbsp;<strong>,,\u0161patn\u00e9 tuky&#8221;&nbsp;<\/strong>a pro tento p\u0159\u00edvlastek je&nbsp;<strong>ve\u0159ejnost pova\u017euje za toto\u017en\u00e9.&nbsp;<\/strong>Ani tento&nbsp;<strong>m\u00fdtus v\u0161ak nen\u00ed pravdiv\u00fd.&nbsp;Trans tuky&nbsp;<\/strong>jsou pro&nbsp;n\u00e1\u0161 organismus opravdu&nbsp;<strong>\u0161kodliv\u00e9,&nbsp;<\/strong>zp\u016fsobuj\u00ed riziko srde\u010dn\u00edch onemocn\u011bn\u00ed, probl\u00e9my s metabolismem nebo inzul\u00ednovou rezistenci.&nbsp;<strong>Nasycen\u00e9 tuky&nbsp;<\/strong>jsou ve srovn\u00e1n\u00ed s trans tuky&nbsp;<strong>v\u00fdrazn\u011b m\u00e9n\u011b \u0161kodliv\u00e9<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[13]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nasycen\u00e9 tuky se nach\u00e1zej\u00ed v mase, ml\u00e9\u010dn\u00fdch produktech, pe\u010divu, palmov\u00e9m \u010di kokosov\u00e9m oleji.&nbsp;P\u0159i pokojov\u00e9 teplot\u011b&nbsp;<strong>jsou v tuh\u00e9m skupenstv\u00ed,&nbsp;<\/strong>a proto se ozna\u010duj\u00ed jako ,,tuh\u00e9 tuky&#8221;.&nbsp;V p\u0159im\u011b\u0159en\u00e9m mno\u017estv\u00ed&nbsp;<strong>jsou pro organismus ne\u0161kodn\u00e9.&nbsp;<\/strong>Pokud tvo\u0159\u00ed nasycen\u00e9 tuky&nbsp;<strong>m\u00e9n\u011b ne\u017e 10% denn\u00edho p\u0159\u00edjmu kalori\u00ed,&nbsp;<\/strong>nemus\u00edte se jich v\u016fbec b\u00e1t.&nbsp;\u0160kodliv\u00fd m\u016f\u017ee b\u00fdt pouze p\u0159\u00edli\u0161 vysok\u00fd p\u0159\u00edjem nasycen\u00fdch tuk\u016f, co\u017e m\u016f\u017ee&nbsp;<strong>zv\u00fd\u0161it hladinu cholesterolu&nbsp;<\/strong>a riziko kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed. <span style=\"color: #ff6600;\">[15]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-180258510_2_.jpg\" alt=\" Nasycen\u00e9 tuky a trans tuky jsou jedno a to sam\u00e9\" width=\"843\" height=\"562\" title=\"Nasycen\u00e9 tuky a trans tuky jsou jedno a to sam\u00e9\"\/><\/figure><\/div>\n\n\n\n<p><strong>Trans tuky&nbsp;<\/strong>se v p\u0159\u00edrod\u011b nevyskytuj\u00ed,&nbsp;<strong>jsou toti\u017e um\u011ble vytvo\u0159eny&nbsp;<\/strong>p\u0159id\u00e1n\u00edm vod\u00edku do rostlinn\u00fdch olej\u016f,&nbsp;aby byly tu\u017e\u0161\u00ed.&nbsp;<strong>Zvy\u0161uj\u00ed hladinu ,,\u0161patn\u00e9ho&#8221; LDL cholesterolu&nbsp;<\/strong>a z\u00e1rove\u0148 sni\u017euj\u00ed obsah ,,dobr\u00e9ho&#8221; HDL cholesterolu, co\u017e zp\u016fsobuje riziko srde\u010dn\u00edch onemocn\u011bn\u00ed.&nbsp;P\u0159i konzumaci trans tuk\u016f je&nbsp;<strong>nebezpe\u010d\u00ed kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed 3x vy\u0161\u0161\u00ed <\/strong>ne\u017e u jin\u00fdch typ\u016f tuk\u016f.&nbsp;Nach\u00e1zej\u00ed se v hranolk\u00e1ch, kol\u00e1\u010d\u00edch nebo v j\u00eddle z fast foodu. <span style=\"color: #ff6600;\">[15]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lidsk\u00e9 t\u011blo pot\u0159ebuje jist\u00fd p\u0159\u00edjem tuk\u016f pro spr\u00e1vn\u00e9 fungov\u00e1n\u00ed organismu, ale&nbsp;<strong>trans tuky pro n\u00e1s nemaj\u00ed \u017e\u00e1dn\u00fd v\u00fdznam.&nbsp;<\/strong>Rozhodn\u011b jsou v\u00fdrazn\u011b&nbsp;<strong>\u0161kodliv\u011bj\u0161\u00ed ne\u017e nasycen\u00e9 tuky.&nbsp;<\/strong>Pokud se chcete dozv\u011bd\u011bt v\u00edce o tuc\u00edch, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/blog\/tuky-dobre-spatne\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">Tuky, kter\u00e9 v\u00e1m \u0161kod\u00ed a kter\u00e9 prosp\u00edvaj\u00ed?<\/span><\/a><\/span>&nbsp; &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5951,30248,34501,28101,29851,36262,7471,30162,28621,39070,39064,48844\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Musite_vypit_2_litry_vody_denne\"><\/span><strong>3. Mus\u00edte vyp\u00edt&nbsp;2 litry&nbsp;vody denn\u011b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I vy jste byli dosud p\u0159esv\u011bd\u010deni, \u017ee&nbsp;<strong>vyp\u00edt&nbsp;2 litry&nbsp;vody denn\u011b sta\u010d\u00ed?&nbsp;<\/strong>Mo\u017en\u00e1 v\u00e1s zklameme, ale tento m\u00fdtus byl ji\u017e p\u0159ed lety vyvr\u00e1cen.&nbsp;P\u0159\u00edjem vody je pro organismus kl\u00ed\u010dov\u00fd, ale&nbsp;<strong>2 litry&nbsp;tekutin nesta\u010d\u00ed.&nbsp;<\/strong>Podle zpr\u00e1vy z roku 2004 by m\u011bly&nbsp;<strong>\u017eeny p\u0159ijmout&nbsp;2,7 l&nbsp;a mu\u017ei&nbsp;3,7 l&nbsp;vody denn\u011b.&nbsp;<\/strong>Nesm\u00edme tak\u00e9 zapom\u00ednat na fakt, \u017ee \u010dlov\u011bk p\u0159ij\u00edm\u00e1 vodu i ze stravy, ta by m\u011bla tvo\u0159it&nbsp;<strong>20% celkov\u00e9ho denn\u00edho p\u0159\u00edjmu tekutin.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zn\u00e1m\u00e9 pravidlo 2 litr\u016f vody nen\u00ed pravdiv\u00e9 u\u017e jen proto, \u017ee&nbsp;<strong>mo\u010den\u00edm, pocen\u00edm a d\u00fdch\u00e1n\u00edm&nbsp;<\/strong>lidsk\u00e9 t\u011blo denn\u011b&nbsp;<strong>vylou\u010d\u00ed zhruba stejn\u00e9 mno\u017estv\u00ed tekutin.&nbsp;<\/strong>Nepot\u0159ebujete ani intenzivn\u011b cvi\u010dit, \u010di bydlet u rovn\u00edku, abyste pocen\u00edm denn\u011b vylou\u010dili 500 &#8211; 1000 ml vody.&nbsp;Pokud pravideln\u011b tr\u00e9nujete, v\u00e1\u0161 denn\u00ed&nbsp;<strong>p\u0159\u00edjem vody byste m\u011bli zv\u00fd\u0161it je\u0161t\u011b v\u00edce&nbsp;<\/strong>a doplnit ho i o pot\u0159ebn\u00e9&nbsp;<span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/mineraly-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">miner\u00e1ly<\/span><\/a><\/span>. Pokud se chcete dozv\u011bd\u011bt o \u00fa\u010dinc\u00edch hydratace pro organismus, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek &#8211; <span style=\"color: #ff6600;\"><a title=\"Hydratace p\u0159ed, b\u011bhem, po tr\u00e9ninku a jak se vyhnout dehydrataci\" href=\"https:\/\/gymbeam.cz\/blog\/hydratace-pred-behem-po-treninku-a-jak-se-vyhnout-dehydrataci\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">Hydratace p\u0159ed, b\u011bhem, po tr\u00e9ninku a jak se vyhnout dehydrataci.<\/span><\/a><\/span> <span style=\"color: #ff6600;\">[4] [25]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1023433230.jpg\" alt=\"Kolik vody mus\u00edte denn\u011b vyp\u00edt?\" width=\"843\" height=\"476\" title=\"Kolik vody mus\u00edte denn\u011b vyp\u00edt?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Bilkoviny_poskozuji_kosti_a_ledviny\"><\/span><strong>4.&nbsp;B\u00edlkoviny po\u0161kozuj\u00ed kosti a ledviny<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u016fvodem&nbsp;<strong>strachu z onemocn\u011bn\u00ed ledvin&nbsp;<\/strong>kv\u016fli vy\u0161\u0161\u00edmu p\u0159\u00edjmu b\u00edlkovin je studie, kter\u00e1 v\u00edce proteinu ve strav\u011b pova\u017eovala za&nbsp;<strong>zv\u00fd\u0161enou z\u00e1t\u011b\u017e pro ledviny.&nbsp;<\/strong>Pozd\u011bj\u0161\u00ed v\u00fdzkum&nbsp;v\u0161ak&nbsp;<strong>vyvr\u00e1til v\u00fdsledky zm\u00edn\u011bn\u00e9 studie&nbsp;<\/strong>a potvrdil, \u017ee probl\u00e9my s ledvinami&nbsp;<strong>nejsou v\u00fdsledkem vy\u0161\u0161\u00edho obsahu b\u00edlkovin&nbsp;<\/strong>ve strav\u011b. <span style=\"color: #ff6600;\">[1]&nbsp;<\/span> &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00ed tvrzen\u00ed spojuje&nbsp;<strong>konzumaci b\u00edlkovin&nbsp;<\/strong>s&nbsp;<strong>onemocn\u011bn\u00edmi kost\u00ed.&nbsp;<\/strong>P\u0159i konzumaci proteinu doch\u00e1z\u00ed i k&nbsp;tvorb\u011b kyseliny, kterou organismus&nbsp;<strong>neutralizuje v\u00e1pn\u00edkem ze z\u00e1sob v kostech.&nbsp;<\/strong>To vedlo k p\u0159esv\u011bd\u010den\u00ed, \u017ee v\u00edce proteinu zp\u016fsobuje ztr\u00e1tu kostn\u00ed tk\u00e1n\u011b.&nbsp;Studie v\u0161ak prok\u00e1zaly, \u017ee&nbsp;<strong>v\u00edce v\u00e1pn\u00edku v mo\u010di neovliv\u0148uje protein<\/strong>, ale v\u00e1pn\u00edk samotn\u00fd.&nbsp;<strong>\u010c\u00edm v\u00edce v\u00e1pn\u00edku&nbsp;<\/strong>se dostane do na\u0161eho t\u011bla,&nbsp;<strong>t\u00edm v\u00edce ho vylou\u010d\u00edme.&nbsp;<\/strong><span style=\"color: #ff6600;\">[1]&nbsp;<\/span> &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jin\u00e9 studie potvrdily, \u017ee&nbsp;<strong>b\u00edlkoviny zlep\u0161uj\u00ed vst\u0159eb\u00e1v\u00e1n\u00ed v\u00e1pn\u00edku&nbsp;<\/strong>a r\u016fst kost\u00ed.&nbsp;Znamen\u00e1 to tedy p\u0159esn\u00fd opak,&nbsp;<strong>protein nen\u00ed \u0161kodliv\u00fd pro kosti,&nbsp;<\/strong>ale dok\u00e1\u017ee je chr\u00e1nit.&nbsp;Konzumace b\u00edlkovin se nemus\u00edte ob\u00e1vat, proto\u017ee n\u011bkolik v\u00fdzkum\u016f potvrzuje&nbsp;<strong>bezpe\u010dnost vy\u0161\u0161\u00edho p\u0159\u00edjmu<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\"><a title=\"Proteiny, GymBeam\" href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">proteinu<\/span><\/a><\/span> a tak\u00e9 jeho v\u00fdznam p\u0159i redukci hmotnosti. <span style=\"color: #ff6600;\">[1] [2]<\/span>&nbsp; &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Vecer_nesmite_jist_sacharidy\"><\/span><strong>5. Ve\u010der nesm\u00edte j\u00edst sacharidy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0161echny&nbsp;<strong>sacharidy, kter\u00e9 p\u0159ijmete po 18. hodin\u011b,&nbsp;<\/strong>se automaticky&nbsp;<strong>p\u0159em\u011bn\u00ed na tuk.&nbsp;<\/strong>Toto p\u0159esv\u011bd\u010den\u00ed se odvol\u00e1v\u00e1 na&nbsp;<strong>pomalej\u0161\u00ed metabolismus v noci&nbsp;<\/strong>a ni\u017e\u0161\u00ed hladinu inzul\u00ednu.&nbsp;Studie z roku 2011 v\u0161ak&nbsp;<strong>tento m\u00fdtus vyvr\u00e1tila.&nbsp;<\/strong>Skupina \u00fa\u010dastn\u00edk\u016f konzumovala 80% sacharid\u016f v noci a jejich&nbsp;<strong>hmotnost klesla v\u00fdrazn\u011bji,&nbsp;<\/strong>ne\u017e u testovan\u00fdch osob p\u0159ij\u00edmaj\u00edc\u00edch sacharidy b\u011bhem cel\u00e9ho dne.&nbsp;\u00da\u010dastn\u00edci ve\u010dern\u00ed skupiny tak\u00e9 uv\u00e1d\u011bli&nbsp;<strong>men\u0161\u00ed pocit hladu.<\/strong><br>T\u011bmito v\u00fdsledky v\u00e1s ur\u010dit\u011b&nbsp;<strong>nep\u0159esv\u011bd\u010dujeme ke zv\u00fd\u0161en\u00e9 konzumaci sacharid\u016f&nbsp;<\/strong>ve ve\u010dern\u00edch hodin\u00e1ch.&nbsp;Pokud jste se v\u0161ak b\u011bhem dne stravovali rozumn\u011b, ale ve\u010der c\u00edt\u00edte hlad,&nbsp;<strong>strach ze sacharid\u016f je zbyte\u010dn\u00fd.&nbsp;<\/strong>Klidn\u011b m\u016f\u017eete sn\u00edst n\u011bco mal\u00e9ho s obsahem sacharid\u016f a ide\u00e1ln\u011b i proteinu.&nbsp;Podpo\u0159\u00edte t\u00edm&nbsp;<strong>r\u016fst a regeneraci sval\u016f&nbsp;<\/strong>a krom\u011b toho&nbsp;<strong>uti\u0161\u00edte hladov\u00fd \u017ealudek.&nbsp;<\/strong>Hled\u00e1te inspiraci na zdravou ve\u010de\u0159i?&nbsp;Mo\u017en\u00e1 v\u00e1s inspiruje n\u00e1\u0161 \u010dl\u00e1nek&nbsp;<span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/blog\/6-snacku-pred-spanim\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">6 rychl\u00fdch snack\u016f, kter\u00e9 si m\u016f\u017eete dop\u0159\u00e1t p\u0159ed span\u00edm<\/span><\/a>. [14]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-913165690-1124x750.jpg\" alt=\"Ve\u010der nesm\u00edte j\u00edst sacharidy\" class=\"wp-image-230604\" width=\"843\" height=\"563\" title=\"Ve\u010der nesm\u00edte j\u00edst sacharidy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-913165690-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-913165690-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-913165690-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-913165690-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Cervene_maso_zpusobuje_rakovinu\"><\/span><strong>6.&nbsp;\u010cerven\u00e9 maso zp\u016fsobuje rakovinu&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dal\u0161\u00ed m\u00fdtus, kter\u00fd \u0161\u00ed\u0159\u00ed zbyte\u010dn\u00fd strach, je tvrzen\u00ed, \u017ee&nbsp;<strong>konzumace \u010derven\u00e9ho masa&nbsp;<\/strong>zp\u016fsobuje rakovinu.&nbsp;V\u00fdzkum z roku 2014 uv\u00e1d\u00ed, \u017ee&nbsp;<strong>upravovan\u00e9 \u010derven\u00e9 maso, zejm\u00e9na p\u0159ip\u00e1len\u00e9,&nbsp;<\/strong>m\u016f\u017ee u lid\u00ed se \u0161patnou \u017eivotospr\u00e1vou&nbsp;<strong>zvy\u0161ovat riziko rakoviny.&nbsp;<\/strong>P\u0159im\u011b\u0159en\u00fd p\u0159\u00edjem \u010derven\u00e9ho masa v kombinaci s ovocem, zeleninou a vl\u00e1kninou&nbsp;<strong>nep\u0159edstavuje hrozbu v\u00e1\u017en\u00e9ho onemocn\u011bn\u00ed.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdzkumy v\u0161ak prok\u00e1zaly&nbsp;<strong>mo\u017en\u00e9 riziko polyaromatick\u00fdch uhlovod\u00edk\u016f,&nbsp;<\/strong>kter\u00e9 obsahuje uzen\u00e9 maso.&nbsp;Podle v\u011bdc\u016f m\u016f\u017ee&nbsp;<strong>potenci\u00e1ln\u011b po\u0161kozovat genom,&nbsp;<\/strong>a t\u00edm p\u0159edstavovat jistou hrozbu.&nbsp;Uzen\u00e9 maso proto nepat\u0159\u00ed mezi nejzdrav\u011bj\u0161\u00ed slo\u017eky stravy a jeho&nbsp;<strong>nadm\u011brn\u00e1 konzumace&nbsp;<\/strong>m\u016f\u017ee p\u0159i nevyv\u00e1\u017een\u00e9 \u017eivotospr\u00e1v\u011b&nbsp;<strong>p\u0159edstavovat ur\u010dit\u00e9 riziko.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1]&nbsp;&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Kava_je_nezdrava\"><\/span><strong>7. K\u00e1va je nezdrav\u00e1<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tento m\u00fdtus je nej\u010dast\u011bji spojov\u00e1n s&nbsp;<strong>obsahem kofeinu v k\u00e1v\u011b.&nbsp;<\/strong>Podle mnoha lid\u00ed si k\u00e1vi\u010dk\u00e1\u0159i svoj\u00ed l\u00e1skou ke kofeinu&nbsp;<strong>po\u0161kozuj\u00ed zdrav\u00ed, co\u017e nen\u00ed pravda.&nbsp;<\/strong>Je v\u011bdecky dok\u00e1z\u00e1no, \u017ee kofein se vst\u0159eb\u00e1v\u00e1 do krevn\u00edho ob\u011bhu a n\u00e1sledn\u011b se dostane do mozku, kde blokuje adenosin.&nbsp;Tento proces zp\u016fsob\u00ed zv\u00fd\u0161enou hladinu norepinefrinu a dopaminu, a to vyvol\u00e1&nbsp;<strong>n\u00e1r\u016fst aktivity neuron\u016f.&nbsp;<\/strong>Studie proto deklaruj\u00ed&nbsp;<strong>pozitivn\u00ed vliv kofeinu na mozkov\u00e9 funkce.&nbsp;<\/strong>Podle nich&nbsp;<strong>m\u016f\u017ee kofein zlep\u0161it pam\u011b\u0165,&nbsp;<\/strong>n\u00e1ladu, reak\u010dn\u00ed dobu, ale i v\u0161eobecn\u00e9 ment\u00e1ln\u00ed funkce.&nbsp;Kofein zvy\u0161uje krevn\u00ed tlak, ale k\u00e1va obsahuje slo\u017eky s p\u0159esn\u011b opa\u010dn\u00fdm \u00fa\u010dinkem.&nbsp;Naz\u00fdvaj\u00ed se&nbsp;<strong>polyfenoly&nbsp;<\/strong>a jsou d\u016fle\u017eitou sou\u010d\u00e1st\u00ed k\u00e1vy,&nbsp;<strong>proto\u017ee sni\u017euj\u00ed krevn\u00ed tlak,&nbsp;<\/strong>zm\u00edr\u0148uj\u00ed riziko srde\u010dn\u00edch onemocn\u011bn\u00ed a zlep\u0161uj\u00ed pr\u016ftok krve do mozku.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/kofein\" target=\"_blank\" rel=\"noreferrer noopener\">Kofein<\/a>&nbsp;m\u00e1 pro organismus i&nbsp;<strong>n\u011bkolik dal\u0161\u00edch benefit\u016f<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\"> [7]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>zlep\u0161uje fyzick\u00fd v\u00fdkon<\/li><li>\u0161t\u011bp\u00ed tuk<\/li><li>obsahuje vitam\u00edny B2, B3, B5 a miner\u00e1ly mangan a drasl\u00edk<\/li><li>sni\u017euje riziko cukrovky 2. typu<\/li><li>sni\u017euje riziko Parkinsonovy a Alzheimerovy choroby<\/li><li>je zdrojem antioxidant\u016f<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mezi lidmi se v\u0161ak st\u00e1le \u0161\u00ed\u0159\u00ed&nbsp;<strong>m\u00fdty o k\u00e1v\u011b,&nbsp;<\/strong>kter\u00e9&nbsp;<strong>nejsou v \u017e\u00e1dn\u00e9m ohledu pravdiv\u00e9.&nbsp;<\/strong>Ur\u010dit\u011b jste i vy sly\u0161eli tyto&nbsp;<strong>klamav\u00e9 v\u00fdroky, jako<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[24]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>odpoledn\u00ed k\u00e1va zp\u016fsobuje nespavost<\/li><li>k\u00e1va v\u00e1m pom\u016f\u017ee vyst\u0159\u00edzliv\u011bt<\/li><li>k\u00e1va zakyseluje<\/li><li>pokud budete p\u00edt k\u00e1vu, nevyrostete<\/li><li>t\u011bhotn\u00e9 \u017eeny nesm\u00ed v \u017e\u00e1dn\u00e9m p\u0159\u00edpad\u011b p\u00edt k\u00e1vu<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nenechte se oklamat&nbsp;<\/strong>popla\u0161n\u00fdmi zpr\u00e1vami a v\u017edy si informace ov\u011b\u0159te z&nbsp;n\u011bkolika zdroj\u016f.&nbsp;Pokud v\u00e1s zaj\u00edm\u00e1 vyu\u017eit\u00ed kofeinu p\u0159i tr\u00e9ninku, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek &#8211;&nbsp;<a href=\"https:\/\/gymbeam.cz\/blog\/kofein-a-jak-jim-zefektivnite-svuj-trenink\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kofein a jak j\u00edm zefektivn\u00edte sv\u016fj tr\u00e9nink<\/a>.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2019\/11\/kava-1124x751.jpg\" alt=\"Jak\u00e9 jsou zdravotn\u00ed benefity k\u00e1vy\" class=\"wp-image-230618\" width=\"843\" height=\"563\" title=\"Jak\u00e9 jsou zdravotn\u00ed benefity k\u00e1vy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/11\/kava-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/11\/kava-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/11\/kava-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/11\/kava.jpg 1797w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Cerstva_zelenina_a_ovoce_jsou_zdravejsi_nez_mrazene\"><\/span><strong>8. \u010cerstv\u00e1 zelenina a ovoce jsou zdrav\u011bj\u0161\u00ed ne\u017e mra\u017een\u00e9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cerstv\u00e9 ovoce a zelenina jsou ur\u010dit\u011b chutn\u011bj\u0161\u00ed ne\u017e jejich mra\u017een\u00e1 varianta.&nbsp;Ve ve\u0159ejnosti v\u0161ak&nbsp;<strong>p\u0159evl\u00e1d\u00e1 dojem, \u017ee jsou i zdrav\u011bj\u0161\u00ed.&nbsp;<\/strong>V\u011bd\u011bli jste, \u017ee&nbsp;<strong>jde o m\u00fdtus?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cerstv\u00e9 produkty m\u016f\u017eeme rozd\u011blit do dvou skupin<span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[1]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>dozr\u00e1vaj\u00edc\u00ed po sklizni&nbsp;<\/strong>&#8211; jestli\u017ee produkt dozr\u00e1v\u00e1 a\u017e b\u011bhem p\u0159evozu&nbsp;<\/li><li><strong>dozr\u00e1l\u00e9 b\u011bhem sklizn\u011b<\/strong>&nbsp;&#8211; produkt je sb\u00edr\u00e1n a prod\u00e1v\u00e1n ji\u017e ve zral\u00e9m stavu&nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-637691042_1_.jpg\" alt=\"Nutri\u010dn\u00ed m\u00fdty, zelenina, ovoce\" width=\"843\" height=\"476\" title=\"Nutri\u010dn\u00ed m\u00fdty spojen\u00e9 se zeleninou a ovocem\"\/><\/figure><\/div>\n\n\n\n<p><strong>Mra\u017een\u00e9 produkty&nbsp;<\/strong>p\u0159ev\u00e1\u017en\u011b&nbsp;<strong>dozr\u00e1vaj\u00ed b\u011bhem sklizn\u011b&nbsp;<\/strong>a p\u0159ed zmrazen\u00edm jsou minim\u00e1ln\u011b zpracov\u00e1ny.&nbsp;V\u011bt\u0161ina zeleniny a ovoce je p\u0159ed zmrazen\u00edm&nbsp;<strong>pouze na p\u00e1r minut oh\u0159\u00e1ta v tepl\u00e9 vod\u011b.&nbsp;<\/strong>Tento proces deaktivuje enzymy, kter\u00e9 zp\u016fsobuj\u00ed ne\u017e\u00e1douc\u00ed zm\u011bnu barvy, v\u016fn\u011b, chuti nebo nutri\u010dn\u00edch hodnot.&nbsp;Pokud bychom v\u0161ak porovnali ovoce a jeho pod\u00edl \u017eivin p\u0159ed a po zmrazen\u00ed,&nbsp;<strong>mal\u00e9 zm\u011bny ve slo\u017een\u00ed&nbsp;<\/strong>bychom na\u0161li.&nbsp;Z celkov\u00e9ho hlediska m\u00e1 v\u0161ak ovoce a zelenina velmi&nbsp;<strong>podobn\u00e9 nutri\u010dn\u00ed hodnoty&nbsp;<\/strong>v mra\u017een\u00e9m i \u010derstv\u00e9m stavu.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro lep\u0161\u00ed&nbsp;<strong>srovn\u00e1n\u00ed obsahu \u017eivin&nbsp;<\/strong>mezi \u010derstvou a mra\u017eenou formou jsme pro v\u00e1s vytvo\u0159ili tabulku&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[22] [23]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Obsah \u017eivin ve 100 g<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>\u010cerstv\u00e9 jahody<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Mra\u017een\u00e9 jahody<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Kalorie (kcal)<\/td><td class=\"has-text-align-center\" data-align=\"center\">32<\/td><td class=\"has-text-align-center\" data-align=\"center\">35<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u00edlkoviny (g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,7<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky (g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy (g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,7<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina (g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,0<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,1&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Voda (g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">90,9<\/td><td class=\"has-text-align-center\" data-align=\"center\">90,0<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitam\u00edn C (mg)<\/td><td class=\"has-text-align-center\" data-align=\"center\">58,8<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitam\u00edn E (mg)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kyselina listov\u00e1 (mg)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,024<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,017<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">V\u00e1pn\u00edk (mg)<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,0<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,0<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ho\u0159\u010d\u00edk (mg)<\/td><td class=\"has-text-align-center\" data-align=\"center\">13,0<\/td><td class=\"has-text-align-center\" data-align=\"center\">11,0<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sod\u00edk (mg)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,0&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,0<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Drasl\u00edk (mg)<\/td><td class=\"has-text-align-center\" data-align=\"center\">153<\/td><td class=\"has-text-align-center\" data-align=\"center\">148<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Protein_musite_prijmout_ihned_po_treninku\"><\/span><strong>9. Protein mus\u00edte p\u0159ijmout ihned po tr\u00e9ninku<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mezi jedno ze sporn\u00fdch t\u00e9mat pat\u0159\u00ed i tzv.&nbsp;<strong>,,anabolick\u00e9 okno&#8221;.&nbsp;<\/strong>Jde o stav organismu t\u011bsn\u011b po tr\u00e9ninku, kdy m\u016f\u017ee p\u0159\u00edjem b\u00edlkovin enormn\u011b&nbsp;<strong>zlep\u0161it r\u016fst svalov\u00e9 hmoty.&nbsp;<\/strong>Tento m\u00fdtus je mo\u017en\u00e1 lep\u0161\u00ed nazvat nads\u00e1zkou.&nbsp;Organismus pot\u0159ebuje&nbsp;<strong>po tr\u00e9ninku doplnit b\u00edlkoviny,&nbsp;<\/strong>aby se t\u011blo nedostalo do katabolick\u00e9ho st\u00e1dia.&nbsp;P\u0159ijmout&nbsp;<strong>20 &#8211;&nbsp;40 g&nbsp;proteinu do 2 hodin&nbsp;<\/strong>po tr\u00e9ninku je ide\u00e1ln\u00ed, ne v\u0161ak nutn\u00e9, jak diktuje m\u00fdtus anabolick\u00e9ho okna.&nbsp;D\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e \u010das p\u0159ijet\u00ed proteinu je&nbsp;<strong>celodenn\u00ed p\u0159\u00edjem b\u00edlkovin.&nbsp;<\/strong>Pokud m\u00e1te z\u00e1jem dozv\u011bd\u011bt se v\u00edce informac\u00ed o d\u00e1vkov\u00e1n\u00ed b\u00edlkovin,&nbsp;<strong>p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek<\/strong>&#8211;&nbsp;<a href=\"https:\/\/gymbeam.cz\/blog\/kdy-a-kolik-proteinu-prijmout-pro-dosazeni-maximalnich-vysledku\/\" target=\"_blank\" rel=\"noreferrer noopener\">Kdy a kolik protein\u016f p\u0159ijmout pro dosa\u017een\u00ed maxim\u00e1ln\u00edch v\u00fdsledk\u016f?<\/a>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-986619670_1.jpg\" alt=\"Protein, Nutri\u010dn\u00ed m\u00fdty\" width=\"843\" height=\"562\" title=\"Kdy je nutn\u00e9 p\u00edt protein\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Vajecne_zloutky_zvysuji_riziko_srdecnich_onemocneni\"><\/span><strong>10. Vaje\u010dn\u00e9 \u017eloutky zvy\u0161uj\u00ed riziko srde\u010dn\u00edch onemocn\u011bn\u00ed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>T\u00e9ma vejce a cholesterol trv\u00e1 ji\u017e desetilet\u00ed.&nbsp;<strong>Vaj\u00ed\u010dka byla jist\u00fd \u010das pova\u017eov\u00e1na za zdrav\u00e1,&nbsp;<\/strong>pozd\u011bji za nebezpe\u010dn\u00e1 a tato tvrzen\u00ed se dokola st\u0159\u00eddala.&nbsp;<strong>Vliv cholesterolu na srde\u010dn\u00ed onemocn\u011bn\u00ed&nbsp;<\/strong>je i dnes p\u0159edm\u011btem v\u00fdzkum\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obavy z konzumace vajec jsou zalo\u017eeny na&nbsp;<strong>strachu z vaje\u010dn\u00fdch \u017eloutk\u016f&nbsp;<\/strong>a jejich obsahu cholesterolu.&nbsp;V\u00fdsledky v\u00fdzkumu v\u0161ak prokazuj\u00ed, \u017ee konzumace vajec zvy\u0161uje hladinu ,,dobr\u00e9ho&#8221; HDL&nbsp;<strong>cholesterolu a nezp\u016fsobuje zv\u00fd\u0161en\u00e9 riziko onemocn\u011bn\u00ed srdce.&nbsp;P\u0159ehled 17 studi\u00ed&nbsp;<\/strong>s celkov\u00fdm po\u010dtem 263 938 \u00fa\u010dastn\u00edk\u016f&nbsp;<strong>neprok\u00e1zal vliv vajec na riziko srde\u010dn\u00edch onemocn\u011bn\u00ed&nbsp;<\/strong>u zdrav\u00fdch lid\u00ed.&nbsp;Pokud nepat\u0159\u00edte mezi diabetiky, nem\u011bjte obavy z konzumace vaj\u00ed\u010dek.&nbsp;Vejce toti\u017e pat\u0159\u00ed mezi&nbsp;<strong>potraviny s nejvy\u0161\u0161\u00edm obsahem \u017eivin&nbsp;<\/strong>a skoro v\u0161echny se nach\u00e1zej\u00ed ve \u017eloutku.&nbsp;Kv\u016fli zbyte\u010dn\u00fdm obav\u00e1m z cholesterolu se m\u016f\u017eete odm\u00edt\u00e1n\u00edm vajec p\u0159ipravit o p\u0159\u00edsun d\u016fle\u017eit\u00fdch \u017eivin.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2]<\/span>&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-588597386.jpg\" alt=\"Vaje\u010dn\u00e9 \u017eloutky, nutri\u010dn\u00ed m\u00fdty\" width=\"843\" height=\"562\" title=\"Nutri\u010dn\u00ed m\u00fdty o vaje\u010dn\u00fdch \u017eloutc\u00edch\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Vase_telo_potrebuje_pravidelny_detox\"><\/span><strong>11. Va\u0161e t\u011blo pot\u0159ebuje pravideln\u00fd detox&nbsp;&nbsp;&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>St\u00e1le v\u00edce lid\u00ed&nbsp;<strong>v\u011b\u0159\u00ed na blahod\u00e1rn\u00e9 \u00fa\u010dinky detoxikace&nbsp;<\/strong>organismu.&nbsp;Mo\u017en\u00e1 v\u00e1s p\u0159ekvap\u00ed, \u017ee jde o m\u00fdtus.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Co vlastn\u011b detox je?&nbsp;Za toxiny jsou pova\u017eov\u00e1ny&nbsp;<strong>l\u00e1tky rostlinn\u00e9ho&nbsp;<\/strong>nebo&nbsp;<strong>\u017eivo\u010di\u0161n\u00e9ho p\u016fvodu,&nbsp;<\/strong>kter\u00e9 jsou pro \u010dlov\u011bka jedovat\u00e9.&nbsp;M\u016f\u017eeme mezi n\u011b za\u0159adit i&nbsp;<strong>l\u00e9ky,&nbsp;<\/strong>kter\u00e9 jsou ve&nbsp;<strong>vysok\u00fdch mno\u017estv\u00edch toxick\u00e9.&nbsp;<\/strong>Modern\u00ed&nbsp;<strong>,,detoxika\u010dn\u00ed guruov\u00e9&#8221;&nbsp;<\/strong>mezi n\u011b zahrnuj\u00ed i&nbsp;<strong>t\u011b\u017ek\u00e9 kovy, konzerva\u010dn\u00ed l\u00e1tky&nbsp;<\/strong>a v\u0161e&nbsp;<strong>syntetick\u00e9.&nbsp;<\/strong>V roce 2009 bylo prozkoum\u00e1no 10 spole\u010dnost\u00ed, kter\u00e9 se zab\u00fdvaj\u00ed prodejem 15 detoxika\u010dn\u00edch produkt\u016f.&nbsp;\u017d\u00e1dn\u00e1 z nich&nbsp;<strong>nedok\u00e1zala pojmenovat jedin\u00fd toxin,&nbsp;<\/strong>kter\u00e9 jejich produkty dok\u00e1\u017e\u00ed eliminovat.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V na\u0161em organismu se o&nbsp;<strong>odstra\u0148ov\u00e1n\u00ed \u0161kodlivin staraj\u00ed j\u00e1tra, ledviny, pl\u00edce&nbsp;<\/strong>a dal\u0161\u00ed org\u00e1ny.&nbsp;Sn\u00ed\u017een\u00edm p\u0159\u00edjmu \u017eivin, kter\u00e9 jsou pro tyto procesy pot\u0159ebn\u00e9,&nbsp;<strong>brzd\u00edte p\u0159irozen\u00fd detoxika\u010dn\u00ed proces.&nbsp;<\/strong>Diety, p\u0159i kter\u00fdch se pij\u00ed pouze smoothies nebo detoxika\u010dn\u00ed \u010daje, proto nejsou vhodn\u00e9 a mohou p\u0159edstavovat&nbsp;<strong>potenci\u00e1ln\u00ed riziko pro j\u00e1tra a ledviny.&nbsp;<\/strong>Cht\u011bli byste se&nbsp;dozv\u011bd\u011bt v\u00edce o detoxu a o\u010di\u0161\u0165ov\u00e1n\u00ed organismu?&nbsp;<strong>P\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek<\/strong>&nbsp;&#8211;&nbsp;<a href=\"https:\/\/gymbeam.cz\/blog\/detoxikace-jak-vam-zmeni-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Detoxikace &#8211; jak v\u00e1m zm\u011bn\u00ed \u017eivot za 10 dn\u00ed?&nbsp;<\/a>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1] [8] [9]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Chleb_je_nezdravy\"><\/span><strong>12.&nbsp;Chl\u00e9b je nezdrav\u00fd<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Z chleba se p\u0159ib\u00edr\u00e1 a lepek je \u0161kodliv\u00fd.&nbsp;<\/strong>To jsou dva nej\u010dast\u011bj\u0161\u00ed argumenty odp\u016frc\u016f pe\u010diva.&nbsp;Chl\u00e9b opravdu dok\u00e1\u017ee b\u00fdt&nbsp;<strong>zdrojem nadbyte\u010dn\u00fdch kalori\u00ed,&nbsp;<\/strong>z\u00e1vis\u00ed to v\u0161ak zejm\u00e9na na surovin\u00e1ch, kter\u00e9 si na n\u011bj d\u00e1v\u00e1te.&nbsp;Pe\u010divo konzumuj\u00ed lid\u00e9 spolu s&nbsp;<strong>kalorick\u00fdmi potravinami,&nbsp;<\/strong>jako s&nbsp;<strong>m\u00e1slem, d\u017eemem \u010di medem.&nbsp;<\/strong>Na chl\u00e9b se v\u0161ak hod\u00ed i&nbsp;<strong>v\u00fd\u017eivn\u00e9 suroviny&nbsp;<\/strong>s obsahem vitam\u00edn\u016f a miner\u00e1l\u016f, jako jsou&nbsp;<strong>zelenina a ovoce.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-995038782.jpg\" alt=\"Chl\u00e9b, pe\u010divo, b\u00edl\u00e9 pe\u010divo\" width=\"843\" height=\"562\" title=\"Pravda o jeden\u00ed pe\u010diva\"\/><\/figure><\/div>\n\n\n\n<p><strong>Jak\u00fd chl\u00e9b si vybrat?<\/strong><\/p>\n\n\n\n<p>Ur\u010dit\u011b v\u00e1s nep\u0159ekvap\u00ed, \u017ee&nbsp;<strong>,,b\u00edl\u00fd chl\u00e9b&#8221; nen\u00ed nejvhodn\u011bj\u0161\u00edm pe\u010divem.&nbsp;<\/strong>V\u00fdrazn\u011b lep\u0161\u00ed volbou je v\u00fdb\u011br&nbsp;<strong>celozrnn\u00e9ho pe\u010diva,&nbsp;<\/strong>kter\u00e9 m\u00e1 hned n\u011bkolik v\u00fdhod.&nbsp;Jak\u00e9?&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1] [16] [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>M\u00e1 n\u00edzk\u00fd glykemick\u00fd index<\/strong>&nbsp;&#8211; glykemick\u00fd index je hodnota, kter\u00e1 ur\u010duje, jak rychle se j\u00eddlo vst\u0159eb\u00e1v\u00e1 a tr\u00e1v\u00ed v organismu.&nbsp;Hladina cukru v krvi stoup\u00e1 na z\u00e1klad\u011b v\u00fd\u0161ky glykemick\u00e9ho indexu.<\/li><li><strong>M\u00e1 n\u00edzk\u00fd inzul\u00ednov\u00fd index<\/strong>&nbsp;&#8211; inzulinov\u00fd index je hodnota, kter\u00e1 ur\u010duje kolik inzul\u00ednu se vylou\u010d\u00ed p\u0159i zpracov\u00e1n\u00ed j\u00eddla.&nbsp;Potraviny s n\u00edzk\u00fdm inzul\u00ednov\u00fdm indexem m\u00e9n\u011b zat\u011b\u017euj\u00ed slinivku p\u0159i tvorb\u011b inzul\u00ednu.<\/li><li><strong>M\u00e1 vy\u0161\u0161\u00ed obsah vl\u00e1kniny&nbsp;<\/strong>&#8211; n\u00e1\u0161 organismus vl\u00e1kninu tr\u00e1v\u00ed pomalu, co\u017e prodlu\u017euje pocit sytosti.&nbsp;Krom\u011b toho vl\u00e1knina sni\u017euje ,,\u0161patn\u00fd&#8221; LDL cholesterol, udr\u017euje zdrav\u00e1 st\u0159eva a krevn\u00ed tlak v norm\u011b.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Organicke_potraviny_jsou_lepsi\"><\/span><strong>13.&nbsp;Organick\u00e9 potraviny jsou lep\u0161\u00ed&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Organick\u00e9 potraviny&nbsp;<strong>nejsou chemicky o\u0161et\u0159eny&nbsp;<\/strong>pesticidy nebo herbicidy.&nbsp;Maj\u00ed v\u0161ak d\u00edky tomu&nbsp;<strong>v\u00edce \u017eivin ne\u017e oby\u010dejn\u00e9 potraviny?&nbsp;<\/strong>Studie z roku 2012 se zab\u00fdvala rozd\u00edlem mezi organickou a klasickou stravou.&nbsp;Organick\u00e9 potraviny&nbsp;<strong>neprok\u00e1zaly v\u00edce \u017eivin&nbsp;<\/strong>ani men\u0161\u00ed zdravotn\u00ed riziko.&nbsp;To znamen\u00e1, \u017ee mezi nimi&nbsp;<strong>nejsou v\u00fdrazn\u00e9 rozd\u00edly.&nbsp;<\/strong>A\u0165 u\u017e kupujete b\u011b\u017en\u00e9 nebo organick\u00e9 potraviny, obsah \u017eivin maj\u00ed stejn\u00fd,&nbsp;<strong>pouze cena je odli\u0161n\u00e1.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[11]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1068925322.jpg\" alt=\"Organick\u00e9 potraviny, bio potraviny, eko potraviny\" width=\"843\" height=\"562\" title=\"Organick\u00e9 potraviny, bio potraviny, eko potraviny\"\/><\/figure><\/div>\n\n\n\n<p>Lid\u00e9 up\u0159ednost\u0148uj\u00ed organick\u00e9 potraviny i z&nbsp;<strong>ekologick\u00fdch d\u016fvod\u016f,&nbsp;<\/strong>kv\u016fli p\u0159edstav\u011b, \u017ee&nbsp;<strong>organick\u00e9 potraviny m\u00e9n\u011b zat\u011b\u017euj\u00ed planetu.&nbsp;<\/strong>V\u011bdci ve Velk\u00e9 Brit\u00e1nii zkoumali vliv produkce organick\u00fdch potravin na \u017eivotn\u00ed prost\u0159ed\u00ed.&nbsp;V\u00fdsledky v\u00e1s p\u0159ekvap\u00ed&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>organick\u00e9 ml\u00e9ko a ml\u00e9\u010dn\u00e9 produkty jsou&nbsp;<strong>hlavn\u00edm zdrojem emis\u00ed&nbsp;<\/strong>sklen\u00edkov\u00fdch plyn\u016f<\/li><li>v\u00fdroba jednoho litru organick\u00e9ho ml\u00e9ka vy\u017eaduje&nbsp;<strong>o&nbsp;<\/strong><strong>80% v\u00edce p\u016fdy<\/strong>&nbsp;ne\u017e produkce b\u011b\u017en\u00e9ho ml\u00e9ka<\/li><li>organick\u00e9 ml\u00e9ko zp\u016fsobuje&nbsp;<strong>o&nbsp;<\/strong><strong>20% vy\u0161\u0161\u00ed potenci\u00e1l na glob\u00e1ln\u00ed oteplov\u00e1n\u00ed<\/strong><\/li><li>p\u0159i produkci organick\u00e9ho ml\u00e9ka se&nbsp;<strong>vypou\u0161t\u00ed o 60% v\u00edce \u017eivo\u010di\u0161n\u00e9ho odpadu do vodn\u00edch zdroj\u016f&nbsp;<\/strong><\/li><li>farmy s organick\u00fdmi potravinami zp\u016fsobuj\u00ed&nbsp;<strong>o 70% vy\u0161\u0161\u00ed riziko kysel\u00fdch de\u0161\u0165\u016f<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"14_Vegetarianska_strava_je_zdravejsi\"><\/span><strong>14.&nbsp;Vegetari\u00e1nsk\u00e1 strava je zdrav\u011bj\u0161\u00ed&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve ve\u0159ejnosti vl\u00e1dne o vegetari\u00e1nech v\u0161eobecn\u011b zn\u00e1m\u00e1 p\u0159edstava, \u017ee jsou zdrav\u011bj\u0161\u00ed, proto\u017ee&nbsp;<strong>nep\u0159ij\u00edmaj\u00ed takov\u00e9 mno\u017estv\u00ed tuku&nbsp;<\/strong>jako konzumenti masa.&nbsp;<strong>Mysl\u00edte si, \u017ee je to pravda?<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vegetari\u00e1nsk\u00e1 strava je pln\u00e1 vitam\u00edn\u016f, miner\u00e1l\u016f, vl\u00e1kniny a nenasycen\u00fdch tuk\u016f.&nbsp;Tento typ stravov\u00e1n\u00ed je zalo\u017een na rostlinn\u00e9 strav\u011b a \u017eivo\u010di\u0161n\u00fdch produktech s v\u00fdjimkou masa.&nbsp;Vegetari\u00e1nstv\u00ed&nbsp;<strong>chr\u00e1n\u00ed p\u0159ed kardiovaskul\u00e1rn\u00edmi chorobami, cukrovkou&nbsp;<\/strong>nebo&nbsp;<strong>vysok\u00fdm cholesterolem.&nbsp;<\/strong>P\u0159i ka\u017ed\u00e9m j\u00eddle je v\u0161ak pot\u0159eba&nbsp;<strong>kontrolovat obsah tuku a sacharid\u016f,&nbsp;<\/strong>a to plat\u00ed i pro vegetari\u00e1ny.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ozna\u010den\u00ed&nbsp;<\/strong>,,vegetari\u00e1nsk\u00e9&#8221; nebo ,,vegansk\u00e9&#8221; nemus\u00ed automaticky&nbsp;<strong>znamenat zdrav\u011bj\u0161\u00ed volbu.&nbsp;Bezmas\u00e9 produkty&nbsp;<\/strong>mohou obsahovat&nbsp;<strong>vy\u0161\u0161\u00ed obsah cukru \u010di oleje,&nbsp;<\/strong>podobn\u011b jako jejich varianty z masa.&nbsp;P\u0159i konzumaci vegetari\u00e1nsk\u00fdch produkt\u016f je kontrola nutri\u010dn\u00edch hodnot stejn\u011b d\u016fle\u017eit\u00e1 jako u b\u011b\u017en\u00fdch produkt\u016f.&nbsp;To znamen\u00e1, \u017ee b\u00fdt vegetari\u00e1nem automaticky neznamen\u00e1 b\u00fdt zdrav\u011bj\u0161\u00edm.&nbsp;D\u016fle\u017eit\u00e9 je&nbsp;<strong>rozumn\u00e9 slo\u017een\u00ed stravy&nbsp;<\/strong>a vyv\u00e1\u017een\u00fd p\u0159\u00edjem \u017eivin.<span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[13]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1128687123.jpg\" alt=\"Nutri\u010dn\u00ed m\u00fdty, vegetari\u00e1nska strava\" width=\"843\" height=\"562\" title=\"Nutri\u010dn\u00ed m\u00fdty spojen\u00e9 s vegetari\u00e1nskou stravou\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"15_Meli_byste_jist_5_malych_porci_denne\"><\/span><strong>15.&nbsp;M\u011bli byste j\u00edst 5 mal\u00fdch porc\u00ed denn\u011b&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sly\u0161eli jste i vy o teorii, kter\u00e1 doporu\u010duje j\u00edst&nbsp;<strong>v\u00edce men\u0161\u00edch chod\u016f&nbsp;<\/strong>b\u011bhem dne?&nbsp;I tento&nbsp;<strong>model stravov\u00e1n\u00ed je pouze m\u00fdtus.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je v\u011bdecky podlo\u017eeno, \u017ee po\u010det chod\u016f&nbsp;<strong>nem\u00e1 vliv na redukci tuku.&nbsp;<\/strong>Pokud jste mu\u017e a v\u00e1\u0161 denn\u00ed p\u0159\u00edjem kalori\u00ed je 2500 kcal, je \u00fapln\u011b jedno, zda si porce rozlo\u017e\u00edte na 3 nebo 5 chod\u016f.&nbsp;Podle n\u011bkter\u00fdch studi\u00ed m\u016f\u017ee v\u00edce men\u0161\u00edch porc\u00ed j\u00eddla zp\u016fsobit, \u017ee&nbsp;<strong>budete m\u00edt men\u0161\u00ed pocit nasycen\u00ed,&nbsp;<\/strong>a to m\u016f\u017ee v\u00e9st ke zv\u00fd\u0161en\u00e9mu p\u0159\u00edjmu potravy.&nbsp;J\u00edst \u010dast\u011bji je z tohoto pohledu zbyte\u010dn\u00e9&nbsp;<strong>a dokonce m\u016f\u017ee b\u00fdt \u0161kodliv\u00e9.&nbsp;<\/strong>Pro lidsk\u00e9 t\u011blo nen\u00ed p\u0159irozen\u00e9&nbsp;<strong>neust\u00e1le poci\u0165ovat sytost.&nbsp;<\/strong>Kdysi bylo b\u011b\u017en\u00e9 se \u010das od \u010dasu postit a nebylo obvykl\u00e9 j\u00edst tak \u010dasto jako v dne\u0161n\u00ed dob\u011b.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1] [21]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1151268627.jpg\" alt=\"Mal\u00e9 porce j\u00eddla, hubnut\u00ed,nutri\u010dn\u00ed m\u00fdty\" width=\"843\" height=\"536\" title=\"Pom\u00e1haj\u00ed mal\u00e9 porce hubnout?\"\/><\/figure><\/div>\n\n\n\n<p>P\u0159i konzumaci v\u00edce men\u0161\u00edch chod\u016f b\u011bhem dne se metabolismus zrychl\u00ed jen nepatrn\u011b.&nbsp;Ve srovn\u00e1n\u00ed s klasick\u00fdmi 3 chody je&nbsp;<strong>rozd\u00edl ve sp\u00e1len\u00fdch kalori\u00edch minim\u00e1ln\u00ed,&nbsp;<\/strong>l\u00e9pe \u0159e\u010deno t\u00e9m\u011b\u0159 \u017e\u00e1dn\u00fd.&nbsp;Pokud se v\u0161ak c\u00edt\u00edte b\u011bhem dne hladov\u00ed a ve\u010der m\u00e1te pot\u0159ebu p\u0159ej\u00eddat se, pro v\u00e1s m\u016f\u017ee b\u00fdt konzumace n\u011bkolika mal\u00fdch porc\u00ed ide\u00e1ln\u00ed.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u011b\u0159\u00edme, \u017ee jste se dozv\u011bd\u011bli&nbsp;<strong>nov\u00e9 informace o strav\u011b, potravin\u00e1ch a nutri\u010dn\u00edch m\u00fdtech.&nbsp;<\/strong>L\u00edbil se v\u00e1m tento \u010dl\u00e1nek?&nbsp;Budeme r\u00e1di, pokud ho&nbsp;<strong>podpo\u0159\u00edte lajkem a sd\u00edlen\u00edm.<\/strong>&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/eggs\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tEggs\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Poznejte 15 nutri\u010dn\u00edch m\u00fdt\u016f o stravov\u00e1n\u00ed, kter\u00e9 v\u00e1m br\u00e1n\u00ed ve zdrav\u00e9m \u017eivotn\u00edm stylu. P\u0159e\u010dt\u011bte si pravdu o bezpe\u010dnosti a \u0161kodlivosti zn\u00e1m\u00fdch potravin.<\/p>\n","protected":false},"author":25,"featured_media":80347,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6273,6933,7245,7353],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-166752","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-bilkoviny","9":"tag-myty-cs","10":"tag-sacharidy-cs","11":"tag-strava-cs","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>15 nutri\u010dn\u00edch m\u00fdt\u016f o stravov\u00e1n\u00ed, kter\u00e9 v\u00e1s p\u0159ekvap\u00ed - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak\u00e9 m\u00fdty ve stravov\u00e1n\u00ed v\u00e1m br\u00e1n\u00ed v hubnut\u00ed? 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